Этот Пудинг с арахисовым маслом и семенами чиа with a sweet chia seed jam layer tastes like your favorite PBJ sandwich but in a healthier snack, packed with grams of 8 grams of fiber and 7 grams of protein.
I’m a mega fan of chia pudding like my Пудинг с чиа и чаем, Шоколадный чиа-пудинг или Пудинг тирамису с семенами чиа so I’m dedicated to trying all flavors in search of the one I like the most. Chia puddings are great healthy desserts and this one is no exception. It’s diabetics-friendly, healthy, high in fiber and protein.
Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!
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Пудинг с арахисовым маслом и семенами чиа
Ингредиенты:
- ½ чашку Семена Chia - (примечание 1)
- 2 чашки Миндальное молоко - (примечание 2)
- 3 столовые ложки Арахисовое масло - (примечание 3)
- 4 столовые ложки Кленовый сироп - (примечание 4) необязательно
- 1 чайной ложки Экстракт ванили
Optional Jam Layer
- 1 партия Raspberry Chia Seed Jam
инструкции
- In a high-speed blender, add almond milk, vanilla extract, peanut butter, and maple syrup. Blend until smooth.
- In a large airtight container, or glass mixing bowl add the peanut butter milk, sprinkle the chia seed on top, and use a fork to stir everything well together.
- Set aside and stir every 2 minutes during the first 10 minutes to prevent the seeds from clumping.
- Cover the bowl with a lid or plastic wrap, refrigerate for at least 2 hours or overnight until the pudding is thick and the seeds have absorbed the liquid.
- The next day, stir again for a minute to combine and serve with chopped peanuts, and extra peanut butter.
Заметки
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Питание
Ингредиенты и замены
You only need 5 simple ingredients to make this recipe. Here’s how to pick them.
- Семена Chia – They’re the powerhouse ingredient that thickens the pudding while bringing a good dose of fiber and protein. They create a gel-like texture similar to classic pudding. If you prefer a smoother pudding, you can lightly grind them (but always measure before grinding). Avoid substituting with other seeds as they won’t provide the same thickening effect.
- Миндальное молоко – This is what gets absorbed by the seeds to make the pudding. You can use soy, oat, or coconut milk if you like, though almond milk’s light, nutty profile is ideal. Just be cautious with sweetened varieties if you’re keeping the recipe refined-sugar free.
- Арахисовое масло – It adds a thick and creamy texture with a delicious peanut flavor and extra protein and healthy fats. For a lower-fat option, you can swap it for an equal amount of powdered peanut butter, though the flavor and texture will be slightly different. Almond or cashew butter can also work if you want a different nutty twist or sunflower seed flour for a nut-free option.
- Кленовый сироп – This sweetener keeps the pudding refined-sugar free while balancing the peanut butter. Alternatives like agave syrup or coconut nectar can be used, but avoid refined sugars to maintain the recipe’s health benefits.
- Экстракт ванили – For more flavor. You could substitute with a tiny bit of almond extract for a different nuance, but vanilla is the classic choice for its smooth sweetness.
- Raspberry Chia Seed Jam – This optional layer brings a burst of tart, fruity sweetness reminiscent of a classic PBJ sandwich. You can make your own with my chia raspberry jam or even use mashed fresh raspberries as an alternative—the goal is to complement the peanut butter flavor without overpowering the pudding.
How to Make Peanut Butter Chia Pudding
This is a really easy chia pudding recipe to whip up.
Combine the peanut butter, almond milk, and maple syrup in a blender.
Blend on high speed and pour the peanut butter milk into a large container.
Pour the chia seeds into the container and stir the mixture.
Set aside and stir every 2 minutes during the first 10 minutes before leaving in the fridge overnight.
Советы Карин
After making dozens of chia pudding recipes, I can share a few more tips to make sure you make the best one here!
- Тщательно перемешайте: When blending the almond milk, vanilla, peanut butter, and maple syrup, ensure the mixture is completely smooth to distribute the flavors evenly.
- Stir Early and Often: During the first 10 minutes after adding the chia seeds, stir every 2 minutes to prevent clumping and ensure even absorption.
- Allow Adequate Setting Time: Refrigerate for at least 2 hours—or overnight if possible—to let the chia seeds fully absorb the liquid and create that perfect pudding consistency.
- Customize the Texture: If you prefer a less intense peanut butter flavor or lower fat content, try swapping out regular peanut butter with powdered peanut butter in equal measure.
- Layer for a PBJ Twist: For an extra burst of flavor, add a layer of raspberry chia seed jam at the bottom of your serving jar before adding the peanut butter mixture.
- Garnish Generously: Top with chopped roasted peanuts, an extra drizzle of peanut butter, or even banana slices for added texture and flavor contrast.
- Перемешайте перед подачей: If you notice the chia seeds settling at the bottom after refrigeration, give the pudding a quick stir to evenly redistribute the texture.
- Подавать охлажденным: Enjoy the pudding cold straight from the fridge for a refreshing, nutrient-packed snack.
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